BARE BONES INSTRUCTIONS FOR CONCENTRATION TECHNIQUES

Contents of this Page:

These links will take you to short, basic instructions for the concentration techniques we describe at greater length in the Techniques section of this site. Where applicable, we provide a link to the more detailed description.

You may find these brief written instructions are all you need. However, most people find it easier to be guided verbally. Audios of guided instructions with Don's music as background will be available in our Store.

Simply observe the sensations associated with your breath without in any way trying to change the way you're breathing. You can choose to observe the sensations in one of three places:

Watching the sensations of the air entering and leaving your nostrils Watching the sensations of the belly as it rises and falls Watching the sensations of the breath as they spread throughout your body

After picking one of these 3 places, calmly focus all your attention on the sensations of the breath in that place.

If thoughts arise and you get lost in them, as soon as you recognize it, bring your attention back to the sensations of the breath wherever you've chosen to watch it.

* Breathing with Words *

Basic Instructions:

Begin to observe your breath without interfering with it. Just let it be as it is.

You can choose any words or phrases that you like – but for the sake of this instruction, we'll use the words “relax” and “peace”. Silently repeat the word relax as you inhale, and peace as you exhale, repeating them gently and softly in your mind, as you breath in and out.

If your mind begins to wander, as soon as you realize that it's wandered, gently bring it back to your breath and the words.

* Thought Counting *

Basic Instructions:

Gently direct your attention to your thoughts. If there's a physical location where you experience your thoughts – perhaps somewhere in or around your head – you can direct your attention there and just watch attentively as thoughts arise.

Each time you notice a thought, simply count it - 1, 2, 3, etc.

Try this for one minute and see how many thoughts you can count (you may want to set a timer so you can pay full attention to the thoughts that arise).

Thought Counting is not generally used as a regular ongoing practice. It’s very helpful to do from time to time to help you get a sense of how to observe thoughts without getting involved in them.

Just as withThought Counting, Thought Noting and Thought Labeling are not generally used as regular ongoing practices. They’re very helpful to do from time to time to give you a sense of how to observe thoughts without getting involved in them.

* 31 Points *For more detailed instructions click ﻿here﻿.

Preparation:

You can do this exercise sitting up in a chair, but it will be more effective – especially when you’re learning – if you lie on your back with your head supported. Let your arms be at a comfortable distance from your sides, and let your feet be a comfortable distance apart. If you like, you can place a pillow under your knees to support your lower back.